FTP+VO2MAX

• Cycling
• 4h 19mTime
• 319Stress
• 0.86Intensity
• 165Popularity

About this workout

This workout combines threshold efforts with VO2 max intervals, pushing you to sustain power above your FTP while developing your aerobic ceiling. Perfect for preparing for weekly group rides or time trials, it’s an essential session to boost your MVdP FTP and enhance your overall cycling performance.

Workout structure

• WARM UP 15 min @ 56-76% (56-76w) 80-90 rpm
• 4X
  • CADENCE 1 min @ 76% (76w) 100-110 rpm
  • Rest 1 min @ 66% (66w)
• 3X
  • VO2MAX 4:30 min @ 113% (113w) 90-95 rpm
  • Rest 3 min @ 66% (66w)
• FTP 10 min @ 95% (95w) 90-95 rpm
• TEMPO-SWEET 15 min @ 66-95% (66-95w) 80-90 rpm
• SWEET SPOT-T 15 min @ 95-66% (95-66w) 80-90 rpm
• ENDURANCE 10 min @ 66% (66w) 90-95 rpm
• 3X
  • FTP 2 min @ 98% (98w) 90-95 rpm
  • Rest 2 min @ 91% (91w)
• TEMPO 10 min @ 76-88% (76-88w) 80-90 rpm
• SWEET SPOT 10 min @ 92% (92w) 80-90 rpm
• TEMPO 10 min @ 88-76% (88-76w) 80-90 rpm
• ENDURANCE 10 min @ 56% (56w) 80-90 rpm
• 3X
  • FTP 2 min @ 98% (98w) 90-95 rpm
  • Rest 2 min @ 91% (91w)
• TEMPO 10 min @ 76-88% (76-88w) 80-90 rpm
• SWEET SPOT 10 min @ 95-88% (95-88w) 80-90 rpm
• ENDURANCE 10 min @ 56% (56w) 80-90 rpm
• TEMPO 10 min @ 82% (82w) 80-90 rpm
• SWEET SPOT 5 min @ 92% (92w) 90-95 rpm
• VO2MAX 4:30 min @ 113% (113w) 90-95 rpm
• ENDURANCE 10 min @ 66% (66w) 80-90 rpm
• 4X
  • FTP-SWEET SP 3 min @ 98% (98w) 90-95 rpm
  • Rest 2 min @ 92% (92w)
• TEMPO-COOL D 20 min @ 88-56% (88-56w)